Upper Lower 4x — Excel Workout Program

Train for strength and muscle size with Upper Lower 4x by Iron Table Fit. Designed for lifters who can train four days per week, this program balances two upper-body sessions and two lower-body sessions with structured weight progression.

Choose your track

• Novice: 8 weeks, 4 days per week. Sessions last approximately 50–60 minutes. Designed for lifters who can still add weight almost every week.
• Intermediate: 12 weeks, 4 days per week. Sessions last approximately 60–75 minutes. Designed for lifters whose progress has slowed and who know or can estimate their one-rep maxes.

Both tracks follow an upper/lower/rest/upper/lower schedule, giving you a rest day between the two pairs of workouts.

How it works

Main lifts include the back squat, bench press, deadlift, and overhead press. Novice lifters enter starting weights and weekly increases to calculate weekly targets. Accessory exercises progress through reps and weight.

Intermediate lifters enter one-rep maxes. The workbook uses a 90% training max to calculate target weights across three four-week blocks, with lighter recovery weeks in weeks 4, 8, and 12 and effort-based targets for accessory exercises.

The workbook supports pounds or kilograms and includes tabs for guidance, progress tracking, and exercise swaps.

Format: One downloadable Excel workbook (.xlsx). Requires software that can open .xlsx files. This is an individual program, not the Complete Workout Plan Bundle. No physical item will be shipped.